Hello everybody and welcome back.
For today's session we will get started in either a seat and you can sit in cross-legged on the floor maybe even elevate your hips with something like a bolster cushion or pillow or even a stack of blankets.
You can also sit on a chair if you'd prefer or you can lay down on your back and maybe place something underneath your head like a folded up blanket or towel or even a pillow.
So take your time getting yourself set up not only getting comfortable in your position but also setting up your environment to be the most nurturing inviting and calming for you.
You can light a candle or incense and maybe even have calm music playing in the background.
Once you do find your position if you're seated let's just let your hands rest on your knees palms face up or down and if you're on your back let your arms rest down by your sides with your palms facing up.
I also suggest maybe slightly tucking your shoulder blades a little bit underneath your back so your chest is a little bit more open.
Once you arrive take a slow breath in through your nose and then just give it a sigh out through your mouth.
Let's do two more inhale audible sigh one more deep breath in and let it go.
Let your breath just be natural for now and start by noticing the space around you.
Use all five of your senses to get a sense of the environment around.
Notice any sounds whether in the room that you're in or maybe even outside of the room.
Notice any smells any tastes in your mouth.
Can you feel the air quality along any bare parts of your skin or can you feel the fabric of your clothing or even the floor beneath you or your cushion beneath you?
If your eyes are closed do you notice any colors images within the blank space?
If your eyes are open can you just notice what is directly in front of you?
After you've noticed all the sense objects around you allow your awareness to recognize their presence and then allow your awareness to detach from them knowing that they will most likely be there when your awareness returns.
And then start to bring your awareness now to your physical body and just ask yourself how am I feeling today?
And just give yourself an honest answer one that comes from not a place of judgments but from a place of just noticing.
Are there any place where you may be holding on to tension whether it's a physical tension or maybe it's a manifestation of an emotional or mental tension?
Are you feeling unsettled,
Complacent,
Or maybe you're feeling content and relaxed already?
There are no right or wrong answers to this question but just simply ask yourself how am I feeling and allow yourself to observe.
And then moving your awareness to your breath.
Start the awareness at the very tips of your nostrils,
The very entrance of your nostrils.
Just noticing the physical breath enter your nostrils and noticing the air that escapes the entrance of your nostrils.
How does the breath feel?
Can you get a sense of the temperature of the breath of the air?
Can you get a sense of the texture of the air that you're breathing in and breathing out?
Now move your awareness from the tips of your nostrils to the bridge of your nose,
The space around your eyes and above your cheeks,
And get a sense of the breath as it's passing through this area deep within your nasal cavity.
Within our nasal cavity there are these spaces called nasal turbinates which are in the shape of a conch shell.
Within these nasal turbinates there are layers of bone that the breath and the air is passing through.
So see as you're breathing through these nasal cavities if you can get a sense of the texture of the breath.
See if the air moving through your nasal cavities can help you get a sense of the shape and the space within these turbinates.
And get a sense of any temperature changes of the air as it's passing through your nasal cavities as well.
And then move your awareness from your nasal cavity to the space of your neck and your throat.
And as you're breathing notice the air that's passing through.
Does the air have a texture?
Do you notice any temperature change in the air as it's passing through your throat?
Can you even get a sense of the inner landscape the air is passing through?
And then move your awareness from the space of your neck and throat to the space of your sternum in between your chest or the heart center if you will.
And as you're noticing the breath and the air go through this area feel any sensation whether texture,
Temperature,
Or even feeling the inner landscape within this space that the breath is passing through.
And then take your awareness to the space of your ribs the space where your lungs are being housed and see if you can feel the inner linings and the outer linings of your lungs expands with the inhale into your ribs and expand your ribs.
And then notice that as their lungs deflate as you breathe out your ribs naturally close in towards the center of your spine.
Can you get a sense of any temperature change?
Any texture?
Can you get a sense of the internal landscape?
And then take notice of your belly.
Maybe even place one or both hands on your belly.
And then as you're breathing in feel this downward pressure or downward motion of the breath moving to expand your belly and all the internal organs within your belly.
And then just notice that as the breath exits the pressure lowers and your belly just softens and deflates and hugs towards the center of your spine.
And even here notice any temperature changes of that breath.
Notice any texture and can you feel the internal landscape of your belly as you're breathing in as you're breathing out.
And then just broadly get a sense of the entire journey of the air.
So as you take your next inhale notice the air entering your nostrils going through your nasal cavity down to your throat to the space of your heart and expanding outwards into your ribs and then going down into your belly and expanding your belly.
And then just notice how your belly deflates,
Your ribs close in and the breath goes through those passages from your neck to the tips of your nostrils.
And then on your next exhale allow all the visualization to go.
And then take a slow breath in through your nose.
Pause for a moment at the top keeping your lips sealed.
Breathe out through your nose.
Pause at the bottom and then a slow breath in again.
Hold at the top.
Feel all of your body expand outwards and then exhale out through your nose.
At the bottom pause feeling your entire body hug your spine.
And then inhale for a count of four,
Three,
Two,
One.
Hold at the top.
Feel the expanded space within you.
And then exhale for the count of four,
Three,
Two,
One.
Pause at the bottom and then inhale for four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Inhale four,
Pause four,
Exhale four,
Pause four,
Inhale four,
Hold four,
Exhale four,
Pause four.
Now inhale for five,
Four,
Three,
Two,
One.
Pause five,
Four,
Three,
Two,
One.
Exhale five,
Pause five,
Inhale five,
Pause five,
Exhale five,
Pause five,
Inhale five,
Pause five.
Feel the expanded space.
Exhale five,
Pause five.
Now inhale for six,
Five,
Four,
Three,
Two,
One.
Pause six,
Exhale six,
Pause six.
Notice your entire body hugging your spine.
Inhale six,
Pause six.
Feel all the space that's within you.
Exhale six,
Pause six.
One more inhale six,
Pause six.
Exhale,
And hold.
Now just continue to hold the breath out and then taking a slow breath in all the way to the top.
Hold at the top and let it go through your mouth.
And just for a few moments,
Just notice how you feel.
How does the breath feel?
How does your body feel?
And then bring your awareness to your belly again.
Maybe even placing one hand or both hands on your belly.
And then just breathe into your belly space fully all four corners and all four sides.
And then as you exhale,
Feel your belly draw in and feel all the muscles within your belly lining hug the center of your spine.
And then inhale expand out.
And then exhale allow your belly to soften and draw in.
You can either just focus on the physical belly or you can envision the image of a flame resting within your belly center.
Notice that as the belly expands,
The flame glows a little bit brighter.
And then as you exhale,
As your belly closes in,
Notice the flames soften within its glow.
And you can either focus on this flame within your belly or maybe just even envision that you're looking at a candle in front of you.
And just stick here for a few more moments,
Noticing the flame as you breathe in,
Noticing the flame as you breathe out.
And just for a moment,
Contemplate the qualities of fire,
The qualities of a flame.
To you,
What comes up when you think of a flame and all that it represents?
And sometimes a flame can represent hope.
Sometimes a flame can represent inner fire and inner power.
And whatever qualities that you are able to consider and contemplate on,
Find a quality of a flame that resonates with you the most.
Maybe it resonates with you because it is something that you feel that you already possess,
Or maybe it's a quality that you want to bring more into your life and into your being.
And once you've found that quality,
Find the best word to represent that quality.
And you can either say the statement,
I am this quality,
Or if it's something that you want to bring more into your life,
Ask the question,
What if I am?
And then just for these next few moments,
As you focus in on that flame,
Focusing on your belly,
Either say the statement,
I am,
Reaffirming that quality that you believe that you possess already,
Or asking the question,
What if I am?
Allowing yourself to contemplate on what it would be like,
How would your life change,
What would you achieve if you were able to possess and find and instill this quality within you?
You after your next exhale,
Allow the statements to go,
Whether it was an I am or what if I am statement.
And then just let the single word rest within your awareness.
On your next inhale,
Inhale,
Breathe down to the space of your pelvic floor.
And then exhale,
Feel or imagine energy moving down into your legs,
Into your feet,
And into the floor or space beneath you.
So inhaling down to your pelvic bowl.
And then out of your legs and out of your feet and toes.
And then as you continue to breathe with the energy moving down,
Take this word and put it into the statement,
I ground into.
So I ground into,
Finishing the statement with that word.
So if this is a quality that you believe you already have,
Let this I ground into statement.
Allow yourself to reaffirm that quality within you.
And if it is a quality that you wish to possess,
Allow yourself to ground into the feeling and the quality of that word.
Letting go of the statements,
But keeping the word.
As you take your next inhale,
Feel energy move from your feet to the space of your throat.
And then as you exhale,
Feel or imagine energy flushing into your head,
Into the space above your head.
So inhale down from your feet up to your neck.
And then exhale from your neck to the crown,
Even the space above your crown.
And then as you breathe with the energy moving from down all the way up,
Take the word into the statement,
I know or may I come to know.
So if it is a quality that you possess already,
Allow yourself to reaffirm that quality in you with the statement I know.
And if it is something that you wish to possess,
Say the statement may I come to know.
And then just allow the energy to move down from your roots all the way to the crown of your head,
That space of your highest authentic self,
Wisdom and knowledge.
I know or may I come to know.
And then on your next exhale,
Allow the statement to go.
And then as you take your next inhale,
Breathe into the space of your heart.
And then as you exhale,
Imagine,
Feel or see the energy move into your ribs,
Your lungs and into the space of your chest.
So inhaling down into your heart center.
And then exhaling into the space of your chest,
Ribs and lungs and then take your word and insert it into the statements I house within or I invite within.
So either reaffirming that quality within you already with I house within or inviting that quality within you with I invite within or inviting that quality within you with I invite within.
Breathing into the heart,
Exhaling into the entire space of your chest,
Your ribs and your lungs.
And then as you exhale,
Allow the statement to go.
And then as you breathe in,
Move your awareness to the very center of your being.
And then as you exhale,
From the center of your being,
Feel,
See or imagine energy moving all directions into the space of your torso,
Into your legs and your arms and into your head.
Just breathing down into the very center,
A place that cannot necessarily be physically found but only felt.
And then breathe from that center into your entire being of space.
And as you breathe here,
Bring that word into the statement,
I radiate or may radiate me.
So if it is something that you already know that you possess,
Say I radiate.
And if it is something that you want to bring,
May radiate me.
And then just allow yourself to feel the radiance of that word,
Whether it is something that you already possess or something that you wish to possess.
After your next exhale,
Allow the statement to go.
And then turn your attention just to the space at the center of your heart.
And as you guide your breath and feel,
See or imagine energy move to that heart space,
Just allow yourself to breathe in all feelings,
Thoughts of the qualities from that single word into your heart space as if you were planting a seed of transformation within you.
And then just allow the breath to become more subtle,
Less controlled,
Passing in and out with ease.
Allow all thoughts,
Sensations of that word and the qualities that embody that word,
Just let it flow freely in and out of your heart.
And then just allow the breath to become more subtle,
Less controlled,
Passing in and out of your heart space.
And then just allow the breath to become more subtle,
More subtle,
Passing in and out of your heart space.
Invite a slow deep breath in and let it go.
Within these next few deep breaths,
Feel the breath move through your nostrils,
Through your nasal passages,
Down your throat,
Into your heart,
Out into your ribs and lungs and down to the very bottom of your belly as your belly expands.
And then as you exhale,
Feel your entire body close in and hug your spine.
Notice your physical body.
Just taking note of what sensations you feel and asking yourself,
How am I feeling in this very moment?
And then move your attention outwards into your physical space,
Noticing the environment around you or maybe even outside of your space,
Widening your senses.
And then bring some gentle movements into your body,
Your fingers and your toes and through your head.
If you're in a laying down position,
Draw your knees into your chest,
Roll to one side or the other and press yourself up to find a seat.
And before you move on into the rest of your day,
Once more consider that single word,
A quality of a flame that you either have or wish to possess and just allow yourself to reaffirm that word deep within you with either an I am statement or a what if I am statement.
Bow your head down towards yourself,
Acknowledging your effort and energy,
Giving yourself gratitude for showing up for yourself today.
Thank you so much for sharing your practice.
Namaste.
